Alternative Names

Function

A well-planned vegetarian diet can meet your nutrition needs. Reducing the amount of meat in your diet may improve your health. Eating a vegetarian diet may help you:

Reduce your chance of obesity

Reduce your risk of heart disease

Lower your blood pressure

Lower your risk of type 2 diabetes

Compared to non-vegetarians, vegetarians usually eat:

Fewer calories from fat (especially saturated fat)

Fewer overall calories

More fiber, potassium, and vitamin C

Food Sources

PLAN TO GET PLENTY OF NUTRIENTS

If you follow a vegetarian diet, you need to make sure you get proper nutrition. You need to eat a variety of foods to get all the calories and nutrients needed for growth and good health. Certain groups of people may need to plan carefully, such as:

Young children and teens

Pregnant or breast-feeding women

Older adults

People with cancer and some chronic illnesses

Vegetarian diets that include some dairy products and eggs have all the nutrition you need. But the more restrictive your diet, the harder it can be to get certain nutrients.

If you choose to avoid most or all animal foods, pay close attention to make sure you get all of the following nutrients.

Vitamin B12: You need this vitamin to help prevent anemia. Eggs and dairy foods have the most B12, so vegans may have a hard time getting enough. You can get B12 from these foods:

Foods that have B12 added to them (fortified), such as cereal and soy products

Nutritional yeast

Seafood such as clams, salmon, and tuna (this only applies to pescetarians and semi-vegetarians)

Vitamin D: You need this vitamin for bone health. You can get vitamin D from sun exposure. But you should limit sun exposure due to skin cancer concerns. Depending on where you live and other factors, you most likely will not be able to get enough from sun exposure. You can get vitamin D from these foods:

Fatty fish, such as sardines, salmon, and mackerel (this only applies to pescetarians and semi-vegetarians)

Egg yolks

Foods that are fortified with vitamin D, such as orange juice, cow's milk, soy milk, rice milk, and cereals

Zinc: Zinc is important for the immune system and cell growth, especially in teens. Your body does not absorb zinc from plant foods as well as from meat and other animal foods. You can get zinc from these foods:

Beans and legumes, such as chickpeas, kidney beans, and baked beans

Nuts and seeds, such as almonds, peanuts, and cashews

Seafood, such as oysters, crab, and lobster (this only applies to pescetarians and semi-vegetarians)

Yogurt and cheese

Foods fortified with zinc, such as milk and cereals

Iron: You need iron for your red blood cells. Your body does not absorb the type of iron found from plant foods as well as from the type found in meat and other animal foods. You can get iron from these foods:

Beans and legumes, such as white beans, lentils, and kidney beans

Green vegetables, such as broccoli, spinach, kale, and collard greens

Dried fruit, such as prunes, raisins, and apricots

Whole grains

Foods fortified with iron, such as cereals and breads

Eating foods that are high in vitamin C at the same meal as iron-rich foods increase iron absorption. Vitamin C helps the body absorb iron. Foods high in vitamin C include, tomatoes, potatoes, citrus fruits, bell peppers, and strawberries.

Calcium: Foods high in calcium help keep bones strong. Dairy products have the highest amount of calcium. If you do not eat dairy, it can be hard to get enough. Oxalates, a substance found in plant foods inhibits calcium absorption. Foods that are high in both oxalates and calcium are not good sources of calcium. Examples include, spinach, Swiss chard, and beet greens.

You can get calcium from these foods:

Sardines and canned salmon with bones (this only applies to pescetarians and semi-vegetarians)

Protein: It is easy to get plenty of protein even if you do not eat any animal products. If you eat fish and/or eggs and dairy getting enough protein will not be a concern for most people. You can also get protein from these foods:

Soy foods, such as soy nuts, soy milk, tempeh and tofu

Seitan (made of gluten)

Vegetarian meat substitutes. Just watch for products that are high in sodium.

Legumes, beans, and lentils

Nuts, nut butters, seeds, and whole grains

Dairy products such as milk, yogurt, and cottage cheese

You do not need to combine these foods at the same meal to get enough protein.

Teens and pregnant women should work with a registered dietitian to make sure they are getting enough protein and other key nutrients.

Recommendations

DIETARY TIPS FOR VEGETARIANS

When following a vegetarian diet, keep in mind the following:

Eat different kinds of foods, including vegetables, fruits, beans, nuts, seeds, whole grains, and low-fat or fat-free dairy and eggs if your diet includes these.

Choose fortified foods, such as cereals, breads, soy or almond milk, and fruits juices to get a full range of nutrients.

Limit foods that are high in sugar, salt (sodium), and fat.

Include a protein source with all meals.

If needed, take supplements if your diet lacks certain vitamins and minerals.

Learn to read the Nutrition Facts Label on food packages. The label tells you the ingredients and nutrition contents of the food product.

If you follow a more restrictive diet, you may want to work with a dietitian to make sure you are getting enough nutrients.

The Agency for Health Care Administration (Agency) and this website do not claim the information on, or referred to by, this site is error free. This site may include links to websites of other government agencies or private groups. Our Agency and this website do not control such sites and are not responsible for their content. Reference to or links to any other group, product, service, or information does not mean our Agency or this website approves of that group, product, service, or information.

Additionally, while health information provided through this website may be a valuable resource for the public, it is not designed to offer medical advice. Talk with your doctor about medical care questions you may have.